It’s a crazy world out there, and I know most of you are stuck at home for the time being. With gyms shut down around the country (and world), corona body is starting to become a thing. Don’t let it! I have long advocated for people to invest in some convenient, inexpensive home equipment they can use when they are crunched for time or when their facility is shut down because of a worldwide pandemic! I belong to a few different gyms and have many fitness facility options to choose from. However, my favorite, and most convenient option, will always be right at home. Here are a few thoughts on how to structure an “at home” workout.
Many people using expensive and complex fitness machines lack the functional strength to control their own body weight. This is where every fitness journey begins, and even the most advanced fitness enthusiasts frequently return to body weight training periodically for its convenience and ease on the body.
Consider giving the following circuit a try: 20 pushups, 20 body squats, 20 crunches, 20 bodyweight rows, 20 up downs. Repeat 4 sets.
This will challenge even the most advanced fitness enthusiasts, as the challenge comes from the speed and intensity of the movements. As with life, you get out what you put in!
2) Suspension Training
There are many affordable suspension trainers now available, and I think every active person should have one at his/her disposal. They are convenient, portable, and offer a great workout using your own bodyweight. My personal choice is the TRX for its quality and simplicity: I can blast my body with an incredible workout in about 15 minutes. This is a form of bodyweight training; so remember, you get out what you put in. Use intentional, slow, grinding speed, as you are trying to achieve strength gains with this tool. Suspension training is about intentionality and targeted training, not speed and power. Give this circuit a try: 5 pushups, 5 rows, 5 reverse flies, 5 pistol squats (each leg). 4 sets.
Remember, the rep count is low, because we are focused on quality and intensity over quantity. Be prepared to get stronger!
3) KettleBell Training
This is my favorite form of training. KettleBells are fun, powerful, dynamic, and athletic. They will make you stronger, leaner, and more powerful. KettleBell training is fantastic for elite athletes and weekend warriors who want to maximize their athleticism and prepare their bodies for the dynamic physical demands of sport. KettleBell training is perfect for training at home, as very little room is required. Give this circuit a shot: 20 KB Swing, 20 Single-Arm KB Swing (both arms), 20 KB Goblet Squats, 20 KB Lunges.
Trust me, this one won’t be easy! This will get your heart thumping and your legs strong and powerful!
Remember, don’t overcomplicate it! Create simple routines and use intense, consistent effort. It’s often not easy to train at home, but you’ll be glad you did. Turn up the music, crank up the caffeine, and get it done!